WOD Blog
 | Tue, Jan 5 2016 |  |
| METCON 1/5/16 | ABCON(optional) 1/5/16-1/3/17 | WARM UP 1/5/16 | Other Results |
METCON 1/5/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
75-Double Unders
25-Pull Ups
25-Thruster
GOAL: Finish Under 20 mins CAP off at 25 mins
Rx+: 95#/65#, Sub 10CTB-15Pull Up
Rx: 75#/55#,
Rx2: 75#/55#, Sub Lateral Hops
Rx3: Sub DB Thruster, lateral or singlesx3
| 1st | 20:41 Rx | Saori Tue, Jan 5, 2016 | | 2nd | 22:06 Rx | Janelle Tue, Jan 5, 2016 | | 3rd | 22:05 Rx2 | Brittanee Tue, Jan 5, 2016 | | 1st | 17:55 Rx | Braeden Tue, Jan 5, 2016 | | 2nd | 18:57 Rx | Seth B Tue, Jan 5, 2016 | | 3rd | 22:30 Rx | Scott Chr Tue, Jan 5, 2016 |
| Brenda L | DNF | Ring rows | | Spencer Da | 20:10 Rx2 | 2 rounds | | Cherise | 25:00 Rx3 | DNF; rowing, ring rows, #55 | | Sterling | 00:00 | RX weight, sub lateral hops. Did 3 PU of 4th round. | | Julia Goldst | 20:01 | Mod 4 rds 25 cal row 25 ring rows 25 thrusters (35# bar) | | Seth B | 18:57 Rx | | | Charlie | 17:37 Rx3 | | | John Lu | 24:11 - 4 rounds Rx | Did 4 rounds. Finished 3 rds at 16:33 | | Diane | 22:20 Rx2 | 35 lb thruster and singles x 2 | | Janelle | 22:06 Rx | | | Brittanee | 22:05 Rx2 | 2 purple bands, lateral hops | | Saori | 20:41 Rx | Too hard.... | | Braeden | 17:55 Rx | 3 Rounds | | Traeden | 24:30 Rx | | | Scott Chr | 22:30 Rx | | | Ammon C | 28 Rx3 | |
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ABCON(optional) 1/5/16-1/3/17
(Time, Rx+, Rx2, Rx3)
1 of 15 ABCONS OF JANUARY
4 rounds of
15-Plate Ups work eccentric) 25#/15#
20-Toe touches
30-Sec of Hollow body hold
REST 1 min
GOAL: Finish under 10 mins CAP off at 12 mins
| 1st | 11:40 Rx | Carolyn Thu, Sep 8, 2016 | | 2nd | 12:00 | Diane Thu, Sep 8, 2016 | | 1st | 11:00 Rx | Spencer Da Tue, Jan 5, 2016 | | 2nd | 12:00 Rx | Scott B Thu, Sep 8, 2016
Ben H Thu, Sep 8, 2016
Charlie Tue, Jan 5, 2016 | | 3rd | 23:23 Rx | Toa Tue, Jan 3, 2017 |
| Spencer Da | 11:00 Rx | | | Sterling | 00:00 | DNF. My ride had to go. Plus I was gassed! :( | | Diane | 12:00 min | nah. a few of each | | Charlie | 12:00 Rx | | | Ammon C | 13 Rx3 | |
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WARM UP 1/5/16
(No Results Tracked)
FOAM ROLL-Delts,Glutes,Calves,
GROUP WARM UP
3 rounds of
Hollow body hold-10 secs
Jump Rope-30 secs
Thruster-7 reps w rope or barbell
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Hip Rotations-20 R/L
Hamstring stretch to Pray pose-5 secs of each-30 secs
Wall Squat-30 secs
Hanging Hollow Rocks-30 secs
5-10 Strict pull ups or rows-
COOL DOWN
Calve Smash-2 mins
Banded Bully-2 mins
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